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Wed 12th Mar 2025 at 9:05am by Richard-M

Bike > Zwift
  • cold
  • Time
    55:25
  • Miles
    17.59
  • Mph
    19
  • FBI
    85.66
  • Cals
    499
  • Watts
    177
  • Cadence
    88
  • BPM
    120
  • %MHR
    70.7
  • B/mi
    379
  • Asc(m)
    248
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Zwift - Aerobic Sustainability on Bridges and Boardwalks in Makuri Islands
3x (3x4min w30s@230w, 3:30@195w) mixed cadence high and low

1) 2.37km - 5:01(2:07/km) 99/110bpm [210b/km] 39cal 79/89rpm 136/168W 28.35/38.04kmph
2) 0.31km - 30(1:38/km) 114/122bpm [186b/km] 6cal 98/106rpm 228/238W 36.86/37.03kmph
3) 1.47km - 3:30(2:23/km) 121/129bpm [288b/km] 38cal 91/108rpm 190/229W 25.2/36.82kmph
4) 0.18km - 30(2:47/km) 123/128bpm [342b/km] 6cal 105/107rpm 229/234W 21.57/25.27kmph
5) 1.76km - 3:30(1:59/km) 122/128bpm [243b/km] 38cal 92/107rpm 190/221W 30.16/50.01kmph
6) 0.43km - 30(1:09/km) 124/126bpm [143b/km] 6cal 110/113rpm 229/234W 52.1/57.52kmph
7) 2.32km - 3:30(1:30/km) 123/129bpm [185b/km] 38cal 92/115rpm 190/215W 39.8/57.82kmph
8) 1.13km - 3:00(2:39/km) 111/129bpm [294b/km] 20cal 86/92rpm 120/184W 22.68/36.68kmph
9) 0.24km - 30(2:03/km) 107/118bpm [219b/km] 6cal 62/70rpm 223/236W 29.37/35.16kmph
10) 1.23km - 3:30(2:50/km) 124/130bpm [352b/km] 38cal 90/97rpm 190/230W 21.12/32.41kmph
11) 0.27km - 30(1:53/km) 121/126bpm [227b/km] 6cal 64/76rpm 228/240W 31.99/33.02kmph
12) 2.56km - 3:30(1:22/km) 127/133bpm [174b/km] 38cal 90/100rpm 190/234W 43.89/55.04kmph
13) 0.3km - 30(1:42/km) 124/129bpm [210b/km] 6cal 70/76rpm 227/240W 35.4/37.2kmph
14) 1.86km - 3:30(1:53/km) 128/139bpm [241b/km] 38cal 92/98rpm 190/216W 31.85/39.73kmph
15) 0.71km - 3:00(4:15/km) 112/125bpm [476b/km] 20cal 86/104rpm 120/190W 14.1/34.92kmph
16) 0.14km - 30(3:38/km) 116/125bpm [422b/km] 6cal 109/114rpm 224/232W 16.49/17.73kmph
17) 2.1km - 3:30(1:40/km) 122/128bpm [203b/km] 38cal 78/106rpm 190/205W 36.01/55.05kmph
18) 0.45km - 30(1:06/km) 126/132bpm [139b/km] 6cal 106/110rpm 228/233W 54.56/55.41kmph
19) 2.14km - 3:30(1:38/km) 126/132bpm [206b/km] 38cal 80/110rpm 190/217W 36.68/50.03kmph
20) 0.28km - 30(1:48/km) 128/132bpm [231b/km] 6cal 110/113rpm 228/233W 33.19/37.54kmph
21) 1.32km - 3:30(2:39/km) 124/133bpm [329b/km] 38cal 79/106rpm 189/213W 22.6/36.01kmph
22) 1.16km - 3:00(2:35/km) 119/129bpm [307b/km] 24cal 84/93rpm 143/187W 23.27/38.29kmph
23) 3.58km - 5:24(1:30/km) 122/156bpm [184b/km] 86/122rpm 160/606W 39.78/57.08kmph
5:01 30 3:30 30 3:30 30 3:30 3:00 30 3:30 30 3:30 30 3:30 3:00 30 3:30 30 3:30 30 3:30 3:00 5:24

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Mph Mph HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.47 5:00 5:00 17.67 100 73-110 340 79 11-89 137 110-168 10/10
1.66 5:29 29 22.91 115 110-122 301 99 89-106 228 167-238 0/0
2.57 8:58 3:29 15.62 122 116-129 469 92 86-108 190 173-229 32/4
2.67 9:27 29 13.51 124 119-128 551 106 99-107 229 195-234 6/0
3.76 12:57 3:29 18.77 123 117-128 393 93 87-107 190 185-221 19/17
4.03 13:26 29 32.46 125 122-126 231 110 102-113 229 196-234 0/16
5.46 16:55 3:29 24.68 123 119-129 299 93 82-115 190 177-215 3/23
6.16 19:54 2:59 14.05 111 99-129 474 86 66-92 120 108-184 13/3
6.31 20:23 29 18.24 108 99-118 355 63 53-70 224 120-236 5/0
7.07 23:52 3:29 13.12 125 113-130 572 90 69-97 190 177-230 34/0
7.23 24:21 29 19.87 121 117-126 365 65 55-76 229 181-240 4/0
8.81 27:50 3:29 27.30 127 122-133 279 91 68-100 190 182-234 4/54
8.99 28:19 29 22.06 124 120-129 337 71 65-76 227 194-240 0/0
10.14 31:48 3:29 19.77 128 122-139 388 93 52-98 191 185-216 13/6
10.57 34:47 2:59 8.69 112 105-125 773 87 79-108 121 110-190 26/1
10.66 35:17 29 10.23 116 111-125 680 110 105-114 224 124-232 7/0
11.96 38:46 3:29 22.44 122 119-128 326 79 69-106 190 178-205 11/36
12.23 39:15 29 33.90 126 122-132 223 107 97-110 228 199-233 0/14
13.55 42:44 3:29 22.75 127 121-132 335 81 70-110 190 171-217 3/6
13.72 43:13 29 20.57 129 127-133 376 110 104-113 228 194-233 6/1
14.54 46:42 3:29 14.04 124 120-133 530 79 72-106 190 175-213 35/3
15.26 49:41 2:59 14.48 119 107-129 493 85 75-93 143 105-187 16/4
17.48 55:04 5:23 24.72 123 92-156 299 87 0-122 161 0-606 3/52

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    120 avge / 156 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Mph
    44 2.2% 14.8
    44 2.2% 15.0
    44 2.2% 12.5
    44 2.2% 13.9
    11 2.5% 14.9
    11 2.5% 15.1

  • Cadence Distribution

    88 avge / 122 max

  • Power Distribution

    177W (606 max)

  • Benchmarks

     
    Distance Time Mins/mi Fastest
    400m 26 1:43 More
    800m 53 1:46 More
    1km 1:07 1:48 More
    Mile 1:55 1:55 More
    5k 8:02 2:35 More
    5 miles 14:23 2:53 More
    10k 17:31 2:49 More
    10 miles 29:47 2:59 More
    Half 40:10 3:04 More

  • Predictions

     
    Dist Time Per Mile
    10 miles 29:38 2:58
    20km 37:42 3:02
    15 miles 46:27 3:06
    20 miles 1:03:54 3:12
    40km 1:21:18 3:16
    25 miles 1:21:49 3:16
    42km 1:25:49 3:17
    50 miles 2:56:24 3:32
    56 miles 3:20:00 3:34
    100 miles 6:20:18 3:48
    112 miles 7:11:12 3:51

Bespoke Fields

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